Eating enough of the B vitamin, folic acid, in the first weeks of pregnancy can prevent certain disabling birth defects. Additionally, studies show that folate consumption may aid in decreasing incidence of stroke and coronary disease among the elderly.

With these findings in mind the Government recommends increased folate consumption. Women of childbearing age, according to FDA, should consume 400 micrograms of folic acid every day. On average most only get half that.

A peanut butter sandwich or snacks of peanuts are an easy tasty way to incorporate more folic acid into the diet. For example a one ounce serving of peanuts delivers as much as 17.5% of the Recommended Daily Intake (RDI) of foliate. When spread on enriched bread, peanut butter delivers even more.

Eating enough folic acid can cut by up to 50% a woman’s risk of having a baby with a neural tube defect in which the brain and spinal cord form improperly. In addition to peanuts and peanut butter other sources of folic acid are enriched bread and grains, citrus fruits and dark leafy vegetables.